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My 4 Day Routine

TyJohn

Oct 17th 2022

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My 4 Day Routine

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3
Day 4

Chest and Triceps 5 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s

Back and Biceps 6 exercises, 0 min

	Barbell Deadlift	3x8 reps	rest: 60s
	EZ Bar Curl	3x8 reps	rest: 60s
	Dumbbell Incline Curl	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s

Shoulders 5 exercises, 0 min

	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Barbell Military Press	3x8 reps	rest: 60s
	Weight Plate Front Raise	3x8 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
	Cable Rear Lateral Raise	3x8 reps	rest: 60s

Legs 6 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Calf Raise	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Barbell Ab Rollout	3x8 reps	rest: 60s

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